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Ratzilla journey to the 2015 nabba/wff wellington show in September

Gym rat

By Gym rat
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Gym rat Veteran member

Gym rat

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Thought I start a new journal up after my last one went down the loo. Saturday will be three weeks out from nationals which is very exciting for me. Currently training six days a week . Before dropping it down five times a week. From the 29th to the 3rd. Then four training sessions in the gym before flying up to Auckland on the 11th. Was thinking today tomorwo will be a good experince for me being my birthday  won't be able to have a cheat meal oh well something to look forward to after Nats. Prep is going very well and doing everything on my own with out the use of a traininer plus given my run of bad luck with trainers given that there are not many bodybuilding trainers in Dunedin compare to other main centres through out nz . Looking to come at 77kg for when I weigh in a few weeks time. Got my post comp dinner planed which is macdonlds hunger buster won't care what the macros will be in it plus it will be very rewarding after months of hard work. Walked some pizzas in new world on the way home from work today . Thought looking forward to off season and being normal for a while which which will be very nice. Current split it

monday quads,60 minutes treadmill

tuseday heavy back session 60 minutes treadmill

wednesday chest and calfs 60 minutes treadmill 

Thursday delts and hamstrings 40 minutes cross trainer

friday back pump 40 minutes cross trainer

saturday arms 40 minutes cross trainer 

strength levels have been good at times and other times have to drop weights back a bit for when my strength levels have been average.

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Gym rat Veteran member

Gym rat

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Who are your top 5 for this year?

My top five for this year are

1 phil heath for the win

2 kai greene

3rd Dennis wolf

4th big rammy

5 th Shaun roden 

for the other classes at the Olympia picks are for the win

flex Lewis to win the 212 class

figure Nicole Wilkins 

Women's physique Dana Lin Bailey 

Women's bikini Janet  layug 

women's fitness Oksana grishina 

 

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Gym rat Veteran member

Gym rat

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Back pump 

chin ups 3x12 

lat pulldown 3x12 66kg,72kg,78kg

seated row 5x15 84kg for the five working sets ,five drop sets

reverse pulldowns 4x12 66kg,72kg,78kg,84kg

bent over bb row 5x15 70kg,80kg,90kg,100kg,105kg

chin ups 3xfailure 

40 minutes cross trainer 

today being my birthday while dieting for nationals set myself a goal for today. When I see any non diet foods or anything that's bad. That can wait until after nationals. Had a good session this morning and went hard in 40 minutes cross trainer . Had my post training meal with my co workers while they were having there morning tea. Got a birthday present from one of my which is a shaker and couple of samples of whey from a supplement firm in Christchurch , herbal tea as well. Few my other co workers wished me happy birthday . Went up town to jb and bought myself a birthday present a cd and wwe DVD. Stopped off at new world on they way back to work manged well by avoiding chocolate,pizza etc. People at work have mention to me that I am looking very lean plus they have mention that Veins are showing in my forehead etc

 

 

 

 

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Arms today

bb curls 3x10 31kg,35kg,42kg

seated DB curls 3x10 15kg's,17.5kg's,20kg's

over head cable curls 3x10 35pps,45pps,55pps

db hammer curls 3x10 20kg's,25kg's,30kg's

triceps pushdown with triangle bar 3x15 115,125,155 pounds

triceps rope pushdown 2x20out,20in,20 overhead 45,55

close grip bench press 3x12 65kg,70kg,75kg

dips 3x failure

40 minutes cross trainer

Today is three weeks out from nationals and woke up this morning with lots of veins showing in my abs was going to take a photo of the veins showing in my abs but was a bit hard to do with my I pad in the end deciade to take a rain check on it nother les thought three weeks to go and bring it on. Took 55 minutes to train arms and 40 on the cross trainer over all have 15 more sessions of cardio left  plus it is nice to be on the home streach. Stopped off a voting both on the way home to vote and hope labour gets in. Will be getting my copy of this years pans on DVD in the mail today or on Monday. When I do get it will spend some time by going over my routine etc.yes I am natural

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Gym rat Veteran member

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Good choice ignoring gyzzbrah br0 coz hes a fagit. BTW has anyone ever told you youre an animal? Was thinking maybe thats good nickname for you. "The animal"

No not that I no of and yes I do train like a animal in the gym with lots of grunting 

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The plan for the next two weeks of my prep is will be getting up at six and being out door by eight instead of half past eight and given that I have to a hours cardio after my weights Monday to Wednesday plus it will give me more time to digest my post training meals before having my next meal at noon. Got some very cool news to tell you guys which is I am on the back cover of this years pan pacific DVD. Texted one of my co workers and my co worker thought that was very cool

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